Smolov Introductory Microcycle

More info at stronglifts.com

Using Pounds - Click to Change
5
Enter Current Squat 1RM
Enter Start Date (yyyy/mm/dd)

30-Dec-1899

31-Dec-1899

1-Jan-1900

3x8

3x8

4x5

5x

5x

3x

2x2

2x2

2x2

1x

1x

1x

2-Jan-1900

3-Jan-1900

4-Jan-1900

Lunges

Bulgarian Lunges

Lunges

3x8

3x8

3x8

Use the lunges to stretch your thighs

6-Jan-1900
2x2

8-Jan-1900
3x

3x8 is 3 sets of 8 reps

10-Jan-1900
5x

5x is 1 set of 5 reps

Smolov Base Microcycle

More info at stronglifts.com
Current Squat 1RM

Start Date

13-Jan-1900

13-Jan-1900

15-Jan-1900

17-Jan-1900

4x9

5x7

7x5

20-Jan-1900

22-Jan-1900

24-Jan-1900

4x9

5x7

7x5

20

20

20

27-Jan-1900

29-Jan-1900

31-Jan-1900

4x9

5x7

7x5

30

8-Feb-1900

3x8 is 3 sets of 8 reps

30

30

18-Jan-1900
10x3

25-Jan-1900
10x3

20

1-Feb-1900
10x3

TEST 1RM - Aim for 25-45lbs more weight

5x is 1 set of 5 reps

30

Smolov Switching Microcycle

More info at stronglifts.com
New 1RM Squat from Base Mesocycle

Enter Current Power Clean 1RM

Enter Current Box Squat 1RM
Start Date

10-Feb-1900

"The motto of the switching program is speed, and speed again. S. Y. Smolov
Squat Negative: Squat down until the bar hits the safety pins.
Slowly & controlled. There's no upward motion. Use this guide for the safety pins.

10-Feb-1900

12-Feb-1900

14-Feb-1900

Squat Negative

Power Clean

Box Squat

1x

10

8x3

12x2

17-Feb-1900

19-Feb-1900

21-Feb-1900

Squat Negative

Power Clean

Box Squat

1x

20

8x3

3x8 is 3 sets of 8 reps

12x2

5x is 1 set of 5 reps

Smolov Intense Microcycle

More info at stronglifts.com
New 1RM Squat from Base Mesocycle

23-Feb-1900

Start Date

23-Feb-1900

25-Feb-1900

28-Feb-1900

3x

3x

4x

4x

3x

4x

3x4

4x

5x4

5x

3x

2x5

2-Mar-1900

4-Mar-1900

7-Mar-1900

4x

3x

3x

4x

3x

3x

4x

3x

4x

3x

3x3

4x5

2x4

3x

9-Mar-1900

11-Mar-1900

14-Mar-1900

3x

3x

3x

3x

3x

3x

3x

3x

3x

5x5

2x3

4x3

16-Mar-1900

18-Mar-1900

21-Mar-1900

3x

3x

3x

4x

3x

4x

5x5

4x3

3x4

24-Mar-1900
4x

4x4

28-Mar-1900

TEST 1RM - Aim for 25-45lbs more weight

3x8 is 3 sets of 8 reps

5x is 1 set of 5 reps

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